I suggest you read some fitness magazines and recommend health and beauty first. Only when you understand the principle of fitness can you go to fitness, otherwise even if I tell you that you follow it blindly, you can't grasp the details. Every muscle needs quite strict movement requirements to achieve satisfactory results. If you don't want to be so professional, I can also give you a plan. First, warm up by running. When you feel heavy breathing, do some stretching exercises. For example, you can practice your arms first, then your chest muscles, then your back and finally your legs from top to bottom. Hehe, I won't say it. What I want to pay attention to is that when you are practicing, don't stop when you are not tired. You should practice until you feel sore, then stop practicing. There is no standard amount for practicing by yourself. Practice more+eat more = practice more+eat more+science = bodybuilding.